Comparing Nutrients in 1 kilogram Potato Skin VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Potato Skin	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	20% 580kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	26.3% 10g	38g per day for Men 19-50 years
Protein	46% 25.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	30% 300mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	405% 32.4mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	114% 2.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	22.5% 833g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Glutinous White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Cooked Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Cooked Glutinous White Rice:

• 1 kilogram of Potato Skin has 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B5, 9.2 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Cooked Glutinous White Rice:

• 1 kilogram of Potato Skin has 15 times more Calcium, 8.6 times more Copper, 23.1 times more Iron, 4.6 times more Magnesium, 2.3 times more Manganese, 4.8 times more Phosphorus and 41.3 times more Potassium than Cooked Glutinous White Rice.
• While 1 kg of Cooked Glutinous White Rice contains 18.7 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cooked Glutinous White Rice contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.5 times more Fiber and 1.3 times more Protein than Cooked Glutinous White Rice.
• While 1 kg of Cooked Glutinous White Rice contains 1.7 times more Energy and 1.7 times more Carbohydrate than Raw Potato Skin.
• Both Raw Potato Skin as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.